*For more HIIT and barre workouts, visit or follow on Facebook, Instagram and Pinterest.12 week glute program pdf. With benefits like thinner thighs, lifted glutes, flat abs, increased metabolism and endurance why not give this hard HIITing barre workout a try. Once you’ve completed all three circuits, take a 1-minute break and repeat the entire workout sequence for as many rounds as possible. Perfo rm each exercise for 20 repetitions.
Land back in your starting position and repeat this explosive movement for 20 repetitions. From the low lunge position, explode up through the legs, leaving the ground. Again, take a large step backward and lower your body toward the floor into a reverse lunge. Repeat this movement engaging both the legs and arms. As you lower toward the ground, pull your arms down into a goal-posted position, engaging your back. Lower your body toward the floor into a reverse lunge. As you stand up, lift your arms straight overhead, biceps by ears. Push up from the low lunge into a standing position. You have the option to intensify the lunge by rising up onto your front toe while in the lunge position. Keeping your front knee behind your front toes. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Take a large step backward and lower your body toward the floor into a reverse lunge. Complete 20 repetitions on the right leg and the repeat on the left leg. Quickly return to your starting position and rapidly repeat this exercise for 20 repetitions. Explosively, pull the knee of your floating leg toward your chest as you twist your upper body to the outside of your floating leg to engage the core. Again, you have the option to rest your floating leg on the ground or keep it lifted up off the ground. With your standing leg firmly planted on the ground, float your other leg to side. Again, balance on standing leg with a small bend in your standing leg. Perform 20 repetitions on the right leg and the repeat on the left leg. Extend your working leg back to the starting position, engaging your outer glutes and rear. Pull the knee of your working leg toward your elbow performing a standing, side oblique crunch. Option to rest the working leg on the ground or challenge your balance and float the working leg. Option to use a chair for additional balance support. Balance on standing leg with a small, micro-bend in your standing leg. Return to the starting position and repeat for 20 repetitions. Alternate crossing the right foot in front of the left foot and vice versa. You are crossing the legs for inner thigh engagement. Explode up, squeezing the glutes and hamstrings while drawing the inner thighs together, to land at the top of your jack with legs crossed. Start at the bottom of your wide second position, pliè squat. Option to also lift your heels up off the ground, transferring the weight to the balls of your feet, as you lift your arms overhead. Perform an isometric hold in the legs while you lift your arms overhead. Keeping your shoulders stacked over your hips, core and butt tucked in. Act as if you are sliding your back down a wall and lower into a wide second position, pliè squat. Step into a wide second position or pliè squat with heels turned slightly in and toes turned slightly out. Once you’ve completed all three circuits, take a 1-minute break and utilize the AMRAP Method: repeating the entire workout sequence for ‘as many rounds as possible’. Perform each exercise for 20 repetitions. Each circuit consists of one barre exercise and one HIIT exercise, for a total of 6 exercises. Plus, you can easily do this HIIT barre workout at home. Each exercise requires total body engagement, but the workout is designed to emphasize the burn in the lower body.īelow are 3 circuits that require just your bodyweight. Whether you want to squeeze in a workout during your lunch break or tone up for a fast-approaching event, this 6-exercise circuit workout has you covered. Meld these two training methods together and you have the perfect HIIT barre workout at home for the modern day, busy women. The super-efficient HIIT method of training is the ideal workout for a quick burn and barre is incredibly effective for transforming the so-called ‘problem areas’ for women. Enter the barre, HIIT combo workout which combines basic barre moves with high intensity interval training to strengthen and tone while increasing your metabolism and endurance. So when that precious window of time comes, it’s got to be worth it. Life is busy and sometimes it can be hard to squeeze in a workout.
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